Doing dumbbell lunges is a great at-home workout that increases strength in the quads, hamstrings, and glutes. These exercises are also used to improve core stability and can also help you to develop more lower body speed.
Below you’ll find instructions on how to properly perform dumbbell lunges at home or on the go. We want to see you continue to make gains outside of our fitness club in Raleigh NC.
Do Dumbbell Lunges the Right Way
First, your starting position should be standing up straight while holding two dumbbells by your side. Next, with either your right or left leg, step forward about 2 feet out or so from your stationary foot. While stepping forward, lower your upper body down, and keep your torso straight and maintain your balance. Be sure to breathe in as you go down.
Please note, do not extend your front knee beyond your toes while moving downward. This will create extra stress on the knee joint. To perform the exercise properly, you should keep your front shin perpendicular to the ground.
Next, raise your body back up to the starting position pushing as much as possible with the heel of your foot. Exhale as you stand. Continue to repeat this movement for the recommended amount of reps. Then do the lunges with the other leg.
Before you start, please know that this exercise requires good balance. Therefore, if you suffer from balance problems you might want to avoid trying this one, or just do the lunges without the dumbbells at first until you can up your resistance.
Dumbbell Lunge Variations
Dumbbell lunges are also pretty popular so there are several variations of this exercise.
One of the most popular ways to do the lunges is to alternate legs instead of just using one leg at a time. For instance, do one rep with your right leg, then back to start, repeat with your left leg, back to start, and so on. Another variation is the static lunge. This is where your starting point is modified to have one foot already in the forward position. Then you continuously squat up and down from that starting position until you’re finished with your reps. Repeat with the opposite leg.
Another popular, yet more challenging option, is the walking lunge. This is where you basically walk across the room and back using the lunging movements. The main difference here is that you do not return to start after each lunge. The back foot is brought forward as you step, allowing you to alternate legs in one movement. This alternative should only be tried after you’ve mastered the original and other variations.
Finally, you can also perform the lunges with a barbell or a straight bar on your back. Again, this one should only be used by those with great balance as you could fall and get injured otherwise.
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